More than a half million runners have relied on legendary runner and coach Hal Higdon over the years for his marathon training advice. And now you can, too. You’ll also be privy to the latest training and nutrition insight from top physiologists, runners, and sports medicine experts. Step-by-step, you’ll discover:

Secrets to half-marathon success
Choose from one of three training schedules that offer a nice mix of long and short runs, cross-training, speed work, and strength training. See page 93.

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What women marathoners must know
When to add more iron to your diet … how to modify training for greater comfort during your period … and more. It all starts on page 159.

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Speed training: With speed work, you will run faster. That is guaranteed. Adding speed training to an endurance base can take seconds off 5-K times and minutes off marathon bests. Details, page 113.

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Keeping pace: A standardized pace table can be a trap — a series of numbers that can lure you into a pace that’s too fast. See page 200 for the best ways to predict your performance and achieve your goals.

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Race logistics:Vital items to pack in your “runner’s suitcase” … how many miles you should have on your race day shoes, race morning essentials, staying loose on the starting line, and more! Page 217

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Mile 27: Your race doesn’t end at the finish line! Discover the best post-race strategies for a smooth and happy recovery — mentally and physically. Page 259

Everything you need to know about carbs, protein, hydration, sports supplements, and more! It’s yours
to keep no
matter what.